Thursday, November 20, 2014

Lift

Hang snatch: 3 at 115, 120, 125, 135; 2 at 140lb
Hang clean: 3 at 135, 145, 155, 160, 165; 2 at 170lb
Front squat: 3 at 145, 155, 165, 170, 175lb
Military press: 3 at 95, 105, 110, 115, 120; 2 at 125lb
3x10 kipping toes-to-bar, 3x10 GHD situps

Tuesday, November 18, 2014

Lift

Snatch warmup
Back squat: 3 at 135, 155, 165, 175, 185, 190, 195, 200lb
Bench press: 5 at 95, 115, 135; 3 at 155, 165, 170; 2 at 175; 7 at 135lb

Monday, November 17, 2014

Back on the Bar

Snatch: 3x1 at 65, 95, 115; 10x1 at 125lb
Squat clean and jerk: 3x1 at 135; 10x1 at 145lb

Gave myself around 0:40-0:50 rest between each rep. Right ring finger still hurts but it didn't bother me too much during the lifts. Thought about doing some additional pulls, but decided against it.

Thursday, November 13, 2014

Squat

Back squat: 5 at 135, 155, 165, 175, 185; 3 at 195lb

Monday night I went to the Speed Rack competition my cousin competed in and got pretty drunk, Tuesday I mostly sat around in my underwear and watched Last Week Tonight (but also went to the doctor to get my hand checked out), and Wednesday night I had to staff a happy-hour for work. Three days off is too many, but with my hand messed up I can't do much anyway.

So, I spent a couple hours reorganizing my training plan for the next six weeks in light of the injury, albeit with an optimistic recovery timeline. Had to build in some more rest anyway. Finished up around 9pm and figured, what the hell, might as well hit some squats on the way home. That's a new 5RM and a new 3RM.

Sunday, November 09, 2014

Fall League

15-3 vs The Dark Side
15-9 vs Darth Blader
15-8 vs Droid Rage

Injured my throwing hand on a layout attempt, it's pretty swollen and angry but hopefully just a minor thing and I'll get mobility back within a few days. Won't be doing any olympic lifts until it heals.

Friday, November 07, 2014

Burpees

50 burpees in 2:15

Thursday, November 06, 2014

Agility, Oly, Sprints

10min foam rolling
10min agility ladder drills

Hang snatch: 5 at 95, 105, 115, 120; 3 at 125lb
Hang clean: 5 at 135, 140, 145, 150; 3 at 155lb

Active warmup
3x40yd sprints
2x(10 single-leg bounds to 40m sprint)
5x80yd sprints
3x40yd sprints